Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WileyKyO-T

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+ft
Running	20	11:32:05	97.92	(7:04)	157.59	(4:24)
Swimming	3	2:02:54	2.15	(57:12)	3.46	(35:32)
Orienteering	1	1:52:44	8.35	(13:30)	13.44	(8:23)
Elliptical	2	1:50:00	9.87	(11:09)	15.89	(6:55)
Cross Training	4	1:00:54	4.24		6.82
Pushups/Situps	4	11:50
Trail Running	1	7:42	1.03	(7:28)	1.66	(4:39)	151
Total	29	18:38:09	123.56		198.85		151

3:16

0:00

» now

Friday Jan 30, 2015 #

2 PM

Orienteering 1:52:44 [3] ** 8.35 mi (13:30 / mi)
shoes: New Balance 610 v3

Practice solo orienteering on a permanent course in Rockwoods Range, near Eureka, MO. I picked a the first nine odd number points, for a total of 10 legs. First time in the woods in a while, so just wanted to knock the rust off. Trail system was either my best friend (many points were on or near a trail) or my worst enemy (trail spaghetti, difficulty IDing trails under leaves). The leaves also tended to conceal rocks just large enough to really test my ankle stability. Mostly used terrain association with some rough compass. Typically had greater overall difficulty inside the circle than on the majority of the leg; probably partially because the markers are just poles in the ground with small printed orienteering flags and numbers on one side.
Overall, a useful permanent course and a productive session.
Total Straightline Dist: 9.55km
Total Travelled Dist: 13.44km

Thursday Jan 29, 2015 #

8 PM

Running 23:45 [4] 3.52 mi (6:45 / mi)
shoes: Asics GT-1000 2

Neighborhood run.
Splits:
1: 6:33
2: 6:42
3: 6:46
0.52: 7:02

Pushups/Situps 4:10 [5]

Tabata A2

Wednesday Jan 28, 2015 #

Note

Last day of my post-marathon exercise moratorium. Looking ahead, February is shaping up to be a potentially good orienteering build month for me, with small meets three weekends in a row. I am super excited for the Return of the Otter now that it has been revealed that there will be a tube slide route choice on one of the legs...
https://www.youtube.com/watch?feature=youtu.be&v=V...

C • How about March? 5

Sunday Jan 25, 2015 #

Event: New Orlean's Marathon

7 AM

Running race 3:16:59 [5] 26.2 mi (7:31 / mi)
shoes: Asics GT-1000 2

The New Orleans Marathon! While I didn't quite meet my goal for the marathon, like Philly it was an incredible experience. Here's how I finished: http://running.competitor.com/cgiresults?eId=29&ei...
Of note, my 10 miles split time was faster than either of my '13 ten miler tryout times (although those were at altitude).
Splits (these are from my Band which indicated I ran 26.4 miles, but they're useful for showing the progression of my slowdown):
1: 6:22
2: 6:25
3: 6:33
4: 6:42
5: 6:50
6: 6:54
7: 6:59
8: 6:58
9: 7:00
10: 6:59
11: 7:14
12: 7:14
13: 7:18
14: 7:18
15: 7:25
16: 7:22
17: 7:29
18: 7:35
19: 7:34
20: 7:46
21: 8:03
22: 8:21
23: 8:31
24: 8:39
25: 8:53
26: 8:35
0.2 8:18
While I don't have any specific hitting the wall experience, my most dramatic slowdown was between miles 20-25. Unlike Philly, I never stopped jogging, even when my pace was speedwalk-able like mile 25. It was interesting to run a "Rock N' Roll" marathon, although I was a little disappointed that there were only a handful of bands. I knew by mile 7 that I was probably headed for a slower time than 2009, and I was tempted to cross over to the half marathon finish when the paths split, but I'm glad I didn't. Still, I think I am probably now the fastest I've been since commissioning and the next step is maintaining that while transitioning more to functional skills for orienteering and possibly ranger school.
Since I'll probably be PCSing to Texas this summer, I may decide to run the Houston or Austin marathon next year.

Friday Jan 23, 2015 #

1 PM

Running 19:11 [3] 2.73 mi (7:02 / mi)
shoes: Asics GT-1000 2

30 laps on the indoor track in the MS&T gym.

Thursday Jan 22, 2015 #

5 AM

Pushups/Situps 2:00 [5]

52 APFT PU. 74 pts.

Pushups/Situps 2:00 [5]

82 APFT SU. 100 pts.

Running race 12:24 [5] 2.0 mi (6:12 / mi)
shoes: Asics GT-1000 2

APFT 2mi run. 100 pts.

Tuesday Jan 20, 2015 #

3 PM

Running 42:46 [3] 6.17 mi (6:56 / mi)
shoes: Asics GT-1000 2

Run in Jefferson City. Here tonight for a sleep study to see if I have sleep apnea.

Monday Jan 19, 2015 #

4 PM

Running 41:10 [4] 6.0 mi (6:52 / mi)
shoes: Asics GT-1000 2

Run from my house along St. Robert Outer Loop and Harlan Ln out 3mi and back along the same route.
Splits:
1: 6:53
2: 6:48
3: 6:37 (most downhill)
4: 7:11 (most uphill)
5: 7:00
6: 6:34

11 PM

Pushups/Situps 1:50 [5]

57 PU

Sunday Jan 18, 2015 #

9 PM

Running 32:36 [3] 4.75 mi (6:52 / mi)
shoes: Asics GT-1000 2

3x (1/2mi easy, 1/2mi hard); 1x (1.25mi easy, 1/2mi hard)
0.5mi: 3:32
0.5mi: 3:10
0.5mi: 3:41
0.5mi: 3:15
0.5mi: 3:43
0.5mi: 3:16
1.25mi: 8:21 (6:54/mi)
0.5mi: 3:19

Friday Jan 16, 2015 #

3 PM

Running 21:02 [4] 3.11 mi (6:46 / mi)
shoes: Asics GT-1000 2

Run from my house to Hickory Ln along Hwy Y. First outdoor run with the Band, the GPS was pretty accurate.
Splits:
1: 6:42
2: 6:40
3: 6:59

4 PM

Trail Running 7:42 [3] 1.03 mi (7:28 / mi) +151ft 6:34 / mi
shoes: Asics GT-1000 2

After a walking break along Hickory Ln, I jogged back along the gravel road to Hickory & Hwy Y. About 150' elevation gain.

Running 22:12 [4] 3.11 mi (7:08 / mi)
shoes: Asics GT-1000 2

Run to my house from Hickory Ln along Hwy Y. GPS still within 1% of actual distance with a reading of 3.07. Not a good time.
Splits:
1: 7:02
2: 7:19
3: 7:18

Thursday Jan 15, 2015 #

11 AM

Swimming 54:45 [3] 1.0 mi (54:46 / mi)

32 laps in the pool doing breaststroke.

12 PM

Swimming 8:39 [2] 0.24 km (36:03 / km)

10 half length laps of pool jogging.

1 PM

Elliptical 50:00 [3] 4.55 mi (10:59 / mi)

Precor elliptical cross training 2 no arms

11 PM

Pushups/Situps 1:50 [5]

56 PU. APFT in one week.

Wednesday Jan 14, 2015 #

1 PM

Running 27:36 [3] 4.0 mi (6:54 / mi)
shoes: Asics GT-1000 2

Treadmill run at 1% incline, 8.7mph.

2 PM

Running 7:01 [2] 1.0 mi (7:01 / mi)
shoes: Asics GT-1000 2

Indoor track interregnum to separate the treadmill sessions. Used my new Microsoft Band; it told me the distance was 0.94mi. Not super far off, but hopefully it is better at finding distance outdoors with the GPS.

3 PM

Running 27:36 [3] 4.0 mi (6:54 / mi)
shoes: Asics GT-1000 2

Treadmill run at 1% incline, 8.7mph. 45 second water break at mile 3.

Tuesday Jan 13, 2015 #

6 PM

Cross Training 13:50 [3]

Bodyweight workout loaded on my new Microsoft Band
4x sets of (30sec wall sit, 30sec crunches, 30sec jumping jacks, 30sec burpies) with 15 sec between exercises and 60 sec between sets. Cut off 20 sec on the transition to the last set.

Monday Jan 12, 2015 #

7 PM

Swimming 59:30 [3] 1.0 mi (59:31 / mi)

32 laps in the pool doing sidestroke.

8 PM

Running 21:20 [4] 3.2 mi (6:40 / mi)
shoes: Asics GT-1000 2

Treadmill run at 1% incline and 9.0mph.

Cross Training 17:48 [3] 2.0 mi (6.7 mph)

2 miles on the row machine, setting 5.

Saturday Jan 10, 2015 #

9 AM

Running 40:17 [4] 5.86 mi (6:52 / mi)
shoes: Asics GT-1000 2

Run from St. Charles and Dufossat to Lee Circle, north to Loyola Ave, east to Canal St., and north to Carrolton St. Covered a decent stretch of the route I will run on in two weeks for the marathon.

10 AM

Running 41:17 [4] 5.86 mi (7:03 / mi)
shoes: Asics GT-1000 2

Return run along same route as the "out", after about a five minute walking break along Canal. Not sure why it was a minute slower. The pace of this segment is also the average pace I would need to qualify for Boston in two weeks.
I'm wondering if I might need to dial back my goals for the 25 Jan marathon. When I look at where I was two weeks before the Philly marathon, I was running at least 10 sec/mi faster on average. Qualifying for Boston would require me to beat my last marathon time by five minutes. I think being sick for over a week over the holidays and the resulting mileage freefall has led to my progress stalling at a critical time. Maybe I should just hope to have a fun time and aim for +/- 5 minutes of my '09 time as the zone of success.

Wednesday Jan 7, 2015 #

2 PM

Elliptical 1:00:00 [2] 5.32 mi (11:17 / mi)

Precor elliptical cross training 2 no arms

3 PM

Running warm up/down 7:00 [3] 1.0 mi (7:00 / mi)
shoes: Asics GT-1000 2

One mile on indoor track to cap off my elliptical workout.

Tuesday Jan 6, 2015 #

1 PM

Running 24:11 [4] 3.6 mi (6:43 / mi)
shoes: Asics GT-1000 2

Treadmill run at 1% incline. Started at 8.8mph and increased 0.1mph every mile (last 0.6mi was 9.1mph). I had meant for it to be 4mi but I was getting tired.

Cross Training 17:16 [2] 2.0 mi (6.9 mph)

2 miles on the row machine, setting 5.

2 PM

Running 9:14 [3] 1.4 mi (6:36 / mi)
shoes: Asics GT-1000 2

Treadmill run at 1% incline. 9.0mph for first 0.7mi, then 9.2mph for the second half.

Cross Training 12:00 [3] 0.24 mi (1.2 mph)
shoes: Asics GT-1000 2

Jacob's ladder 1270ft. Alternated every 3 minutes between hands on the rungs vs. on the handrails.

3 PM

Running 24:45 [3] 3.39 mi (7:18 / mi)
shoes: Asics GT-1000 2

Unnecessary run, part 1.
I realized I locked myself out of my car at the gym and couldn't get ahold of Hilarie, so I decided to jog back, to Constitution/Missouri Ave. It was 30 degrees and I was in short sleeves (but with sweatpants), so it was cold at first but warmed up.
2.72mi split: 19:25
After the split, I had a 0.67mi uphill jog to get close to the main gate, when I got a call back from Hilarie.

Running 20:00 [3] 2.77 mi (7:13 / mi)
shoes: Asics GT-1000 2

Unnecessary run, part 2.
After a brief call with Hilarie to arrange a pickup, I knew I didn't have to run all the way home; I saved a mile by running to Panera.

Saturday Jan 3, 2015 #

7 PM

Running 29:43 [3] 4.25 mi (7:00 / mi)
shoes: Asics GT-1000 2

3x ea 1/2mi easy, 1/2 hard and finished with 1.25mi loop in the neighborhood.
0.5mi: 3:41
0.5mi: 3:19
0.5mi: 3:45
0.5mi: 3:21
0.5mi: 3:49
0.5mi: 3:23
1.25mi: 8:21 (6:40/mi)

Friday Jan 2, 2015 #

Note
(sick)

Thursday Jan 1, 2015 #

Note
(sick)

« Earlier | Later »